Chicken, Asparagus and Broccoli Stir Fry is a healthy stir fry recipe that is easy to find. The boneless, skinless chicken breasts serves as our protein, providing a lean protein that’s low in fat and cholesterol. Broccoli has the combination of leafed tops and crunchy stalks which you’ll surely love and asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium and mix up with an earthy flavor that is rich in taste. Both contains high fiber and phytonutrients are high. This recipe is surely packed with healthy and delicious ingredients.
Giving of that Asian flavors is the classic combination of ginger and garlic for a savory taste. This stir fry is sweetened with honey, which is natural sweetener that gives a complex taste that cannot be found in refined sugar.
The prepping time may take about 10 minutes and cooking time may take about 20 minutes. Approximately, preparing this dish may take about 30 minutes. This stir fry dishes may be beautiful, but they certainly don’t make weekend dinners simple, and they’re definitely worth trying!
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into cubes
- 2 garlic cloves, minced
- 1/2 tablespoon minced ginger (from fresh, peeled ginger root)
- 1 small bunch asparagus, woody bottoms removed
- 2 cups broccoli florets, chopped small
- 1 tablespoon honey
- 1-1/2 tablespoons toasted sesame seeds (optional)
- 3 scallions, sliced
- 2 tablespoon soy sauce
- 2 tablespoons sesame oil, divided
- 1/4 cup vegetable or chicken stock
Nutrition per Serving:
- Yields: 4 servings
- Serving Size: 1 cup
- Calories: 239
- Total Fat: 10 g
- Saturated Fat: 2 g
- Trans Fat: 0 g
- Cholesterol: 73 mg
- Sodium: 602 mg
- Carbohydrates: 11 g
- Dietary Fiber: 2 g
- Sugars: 6 g
- Protein: 27 g
- SmartPoints (Freestyle): 6
Cooking Procedure:
- Heat the garlic in sesame oil for just 1 minute on a medium low until it’s golden and scented, but not burned. Add asparagus spears and broccoli florets and vegetable broth then cover with lid.
- Cook to allow steaming for about 5 minutes.
- Whisk the soy sauce, the honey and the scallions together. Put the vegetables in a bowl and remove the lid from the pot. Add to the pot the residual sesame oil, chicken, scallions, soy sauce, ginger, and honey. Cook for 3-5 minutes over medium high heat, stirring frequently, until the chicken is no longer pink.
- If you’re using sesame seeds, sprinkle it on the top just before serving. If desired, serve with brown rice.
- Dig in and enjoy!